With CrossFit becoming more popular with time, many fitness enthusiasts are searching for useful and effective ways to help them better recover from the intensity that this type of workout provides. One option for helping you achieve this goal is to use protein powder for a refreshing post-exercise drink that soothes your body as much as it does your thirst. What types of ingredients should this particular powder contain?
Here are three:
Branch Chain Amino Acids (BCAAs): Branch chain amino acids in your recovery protein powder can help increase your energy once you’ve completed your workout. If you’ve ever done CrossFit, you know how important this is because you’ve likely used every ounce of energy you had to just make it through your routine. They also help reduce muscle soreness, making the next day more bearable. Aim for 5 to 10 grams.
L-Carnitine: Select a protein powder that contains l-carnitine and it will also help with muscle soreness following CrossFit. Some people report that it also improves their endurance as well, which can make it easier for you to sustain your next CrossFit session. Research shows that just 2 to 3 grams daily is enough.
Creatine: Another essential ingredient for your post-workout protein drink is creatine. This particular substance helps aid in muscle growth so you grow stronger as a result of your grueling CrossFit routine. Five grams per day is enough, but you may want to take 10 to 20 grams daily for the first week to ‘load’ your muscles before reducing to the lesser amount.
Although you want a protein powder that contains these three ingredients, which type you choose is largely a personal preference. For instance, Grizzly Strong suggests whey protein over any other kind, whereas Stayfitcentral says that protein powders that contain multiple proteins—such as whey, egg, and casein—are often best.
Do you use protein powders to help you recover from CrossFit? If you do, what is in yours?